If you’re tired of feeling too full and bloated after every meal, you may need to know what steps you can take to reduce bloating after eating . Read on to discover some lesser known tips that really work.

1. Find out if you have food allergies

If you suffer from regular bloating after meals, you may have a food allergy that you are not aware of. Try to keep better track of what kind of food you eat and how you feel afterwards, you can see a pattern.

If you suspect a food allergy or a condition like lactose intolerance , see a doctor for an official diagnosis, from there you will know which foods to avoid.

2. Eat more slowly

Do you feel bloated after eating your lunch during your short 15-minute break at work? If so, maybe it’s just that you might be eating too fast. When you pack your food in your mouth you tend to swallow larger chunks of food, as well as extra air, making it harder for your body to digest and process the food.

Chew each bite at least 30 times before swallowing. You will be surprised by the difference this makes in how you feel after eating.

3. Eat more fiber

Another common cause of bloating is that you are simply not getting enough fiber in your diet . If you’re not getting at least 38 grams of fiber a day, you’re more likely to feel bloated and constipated after meals. Try to eat foods that are high in fiber, or try taking a fiber supplement, these come in pill and powder forms.

4. Drink less soda

Are you the type of person who loves to eat every meal with a glass or two of soda? If so, this could be leading to bloating after meals. Try swapping out your regular soda for water, tea, or another non-carbonated beverage at your next meal and see how you feel afterward.

The carbonation of soft drinks can lead to gas bubbles from the drink and become trapped in the stomach.

5. Eat snacks with probiotics

In addition to fiber, there are other nutrients that can aid digestion, while reducing bloating. The probiotics are a great example, and you should be having more of these in your diet. Consider enjoying an after-meal snack that is rich in probiotics, such as yogurt, kefir , sauerkraut , kombucha , etc.

6. Eliminate salt to reduce swelling

Sodium is another common culprit for bloating , when the body takes in too much sodium, you may also be eating low-fiber foods. Both of these factors contribute to bloating after eating.

Try to cut down on foods that are high in sodium like canned and frozen foods . Never add salt to everything you eat, there is a lot of natural sodium in food to satisfy your daily nutritional needs and by eliminating salt from your meals you will notice how you can reduce bloating .

7. Go for a walk

Lastly, getting some light exercise after a meal can help reduce bloating . By putting your body in motion you can give your metabolism a boost, resulting in faster digestion of the food you just ate. Just be careful not to go too far with your exercise right after a meal, or you risk colic.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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